Sunday, May 26, 2019

For a healthier Thanksgiving

For a healthier Thanksgiving that’s sure to please everyone at the table, enjoy these nutrient- dense dishes by Michele Menzel, naturopathic doctor and author of The Transformation, 48 Days to Eating and Living Naturally for Life. These recipes are packed with protein, fiber and whole food ingredients for a healthy yet satisfying Thanksgiving feast.


Cold Lentil Salad

1 cup organic lentils, soaked overnight, cooked and cooled

1Tbsp organic extra virgin olive oil

2 Tbsp organic lemon juice, freshly squeezed

1 clove organic garlic, minced

2 Tbsp organic balsamic vinegar

2 green organic onions, chopped

2 Tbsp organic Italian parsley, chopped

¼ organic small red onion, chopped

1 organic carrot, chopped

Sea salt and pepper to taste

To soak lentils:

In glass bowl, add enough warm filtered water to fully cover lentils. Add 1 Tbsp of whey or lemon juice. Let sit on counter for at least 7 hours. Drain and rinse. Cover and cook over medium-high heat for 30 to 45 minutes, or until tender (but not falling apart). Drain, rinse with cold water and set aside.

In a small bowl, whisk together olive oil, lemon juice, garlic and vinegar. Set aside.

In a medium bowl, combine cooked lentils, green onions, parsley, red onion and carrot. Drizzle olive oil mixture over salad and toss well. Season to taste. Refrigerate, covered, for at least 30 minutes, preferably 2 to 3 hours.

Main Dish:

Spicy Meatloaf

2 pounds of organic, grass-fed ground beef or other meat (lamb, turkey, etc.)

½ pound of organic grass-fed ground heart (optional)

1 medium organic onion, peeled and finely chopped

1 organic carrot, peeled and finely chopped

1 stalk of organic celery, finely chopped

4 Tbsp organic grass-fed butter

½ tsp organic red pepper flakes

1 tsp organic dried thyme

1 tsp organic cracked pepper

1 tsp real sea salt

1½ cup ground up organic sprouted bread (breadcrumbs)

1 cup raw grass-fed milk (goat or cow)

1 organic free-range egg

1 Tbsp non-GMO fish sauce (optional)

4 Tbsp organic tomato paste

Soak breadcrumbs in milk. Sauté onions, carrots and celery in butter until soft. Mix in red pepper flakes, thyme, pepper and salt. Have a 9” by 13” pan ready. Using your hands, mix meat with sautéed vegetables, soaked breadcrumbs, egg and optional fish sauce. Form into a loaf and set in the pan. Top with tomato paste. Add about a cup of filtered water to the pan. Bake at 350 degrees for about 1½ hour.

Original recipes by Sally Fallon, from Nourishing Traditions; revised by Menzel.


Spinach Casserole

2 packages organic chopped spinach (thawed if frozen)

1 stick organic grass-fed butter, melted

2 organic free-range eggs

4 ounces fresh organic mushrooms, chopped

¼ cup pecorino Romano cheese, grated

1 cup ground up organic sprouted bread (breadcrumbs)

½ tsp real sea salt

1 tsp organic garlic powder

¼ tsp pepper

Preheat oven to 325 degrees. Mix all ingredients together. Bake covered for 25 minutes. Uncover and bake 10 more minutes.


Apple-Cranberry Crisp

4 cups chopped organic apples (leave skins on)

2 cups fresh or frozen organic cranberries

1½ tsp organic lemon juice

½ cup of organic coconut sugar (can use less)

1 tsp organic cinnamon


1 1/3 cups organic sprouted rolled or steel-cut oats

1 1/3 cups warm filtered water plus 1 Tbsp organic yogurt or kefir

1 tsp organic cinnamon

1 cup chopped crispy walnuts (optional)

1/3 cup organic coconut sugar

½ cup melted organic grass-fed butter

Preheat oven 325 degrees. Soak oats in water with 1 Tbsp yogurt or kefir in a warm place overnight. When you are ready to make the dessert, strain the excess liquid from the oat/water mixture then add the cinnamon, walnuts, coconut sugar and melted butter. Mix and set aside.

Mix the top 5 ingredients and put in a 9” by 13” pan (grease pan lightly with coconut oil). Pour the topping over the apple mixture. Bake for 1 hour.

Original recipe by Susan Lampman; revised by Menzel.

Pumpkin Pie

2 eggs (organic and farm raised)

2 cups cooked pureed organic pumpkin

½ cup local honey

¼ cup organic grass-fed butter, very soft, optional

½ cup raw grass-fed milk (goat or cow)

½ tsp real sea salt

2 Tbsp organic whole spelt or whole-wheat flour

1 tsp organic vanilla

1 tsp organic cinnamon

½ tsp organic nutmeg

¼ tsp organic ginger

Dash of cloves or allspice if desired

1 9-inch unbaked organic pie shell

Preheat oven to 425 degrees. Beat eggs. Add pumpkin and remaining ingredients, blending well after each addition. May be mixed in a blender. Pour into pie shell. Bake for 15 minutes. Turn oven down to 350 degrees and bake for 45 minutes or until knife inserted in the middle comes out clean.

Original recipe by Robin Kimbrough, from Heart Cookbook; revised by Menzel.

Company Pie Crust

1¾ cups fresh organic whole spelt or whole-wheat flour

1 tsp real sea salt

10 Tbsp cold organic grass-fed butter

3 to 5 Tbsp cold filtered water

Mix flour and salt. Add butter, cutting it into the flour until it resembles rolled oats. Sprinkle in just enough water to hold the dough together. Form into a ball, handling as little as possible. Roll out on floured waxed paper and turn into pie pan. Refrigerate for 2 hours before filling for a flakier crust. This recipe will make a small 2-crust pie or a large 1-crust pie. Bake according to the pie recipe you are using.

Original recipe from Heart Cookbook; revised by Menzel.

Naturopathic doctor Michele Menzel is the author of The Transformation, 48 Days to Eating and Living Naturally for Life and owner of Energetic Wellness, in Edmond. For more information, call 405-359-1245, email or visit 


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